How Breathing Affects Our Health
April 18, 2024, on WDR's "Hier und heute" program
Prof. Dr. Dr. Sylvain Laborde discusses this in an interview on WDR's "Hier und heute" program.
His most important tip is to reduce your breathing rate—specifically from about 12 breaths per minute to around 6. However, this requires some practice and concentration.
Short breathing exercises can be easily incorporated into daily life at any time, especially in acute stress situations. It's not quite that simple, though, because breathing exercises also need to be practiced regularly. That's why Laborde recommends making them a fixed part of your daily routine—ideally before going to bed.
If dizziness or discomfort occurs, it can be helpful to first return to shallower breathing. The long-term goal is to breathe calmly and consciously into the abdomen (diaphragmatic breathing). A practical method for self-monitoring is to place one hand on the chest and the other on the abdomen to feel where the breath is directed.
Another example from the interview is an experiment with cold water: Laborde submerges his face in a bowl of water for about 10 seconds. This effect is known as the diving reflex. Due to the cold and the brief reduction in oxygen, blood is redirected more strongly to the vital organs. At the same time, the heart rate drops significantly—a process called as bradycardia.
Questions from viewers in the video
Is it correct to inhale through the nose and exhale through the mouth?
Yes, this can positively influence the vagus nerve. Nasal breathing has several advantages: it cleanses, humidifies, and warms the air. Additionally, it activates certain areas of the brain that are less engaged during mouth breathing—particularly those related to concentration as well as stress and emotion regulation.
How can I do breathing exercises if I have tension in my thoracic spine or diaphragm? And what's the name of the app—is it free?
Breathing exercises are also recommended for tension or pain. The vagus nerve is connected to the immune system, so targeted breathing exercises can have a positive effect on it.
The recommended app is called Breathe Ball and is free.
Are there different breathing techniques for younger and older people?
Generally speaking, no. What matters most is the specific goal: breathing exercises can have both a relaxing and an energizing effect. An example of an energizing method is immersing your face in cold water.